Hello XXXXXXX
Thank you for posting query.

Firstly, back pain is not a specific symptom of any particular disease entity. It is caused by many disease. Pain around waist can be caused due to any disease occurring at or around that particular area.

But, in our clinical experience, most common cause is musculoskeletal. The symptoms you described also supports this. It is most commonly seen in persons of your age doing desk job most of the time in front of laptop or computer.

This type of pain also commonly seen during the seasonal variation like in the first part of winter.

But do not take this pain casually, because it may be early sign of osteoarthritis.

The pathology behind this pain is just muscle tightness. So, all you have to do is to relax the muscles of your back.

You have to follow some instructions –
1.     Do some freehand exercise every day. For very specific exercise, you have to consult a physiotherapist.
2.     During your work in front of computer, you should take micro break of 5 minutes in every 1 hour.
3.     If you are overweight, then you have to lose weight.
4.      For present situation you can take any nonsteroidal anti-inflammatory agent like aceclofenac and paracetamol.
5.     You have to take a pantoprazole group of drug before breakfast every day.
6.     You can also take a drug containing chlorzoxazone. It will relax the muscles. But you should not take this for long time. Its most common side effect is gastric irritation.
7.     You should consult an orthopedic surgeon for a thorough clinical examination for specific findings (like restriction of movement), ordering special investigation ( like MRI scan) if required, and also for further management.

Hope this information suffices. Let me know, if you have any more question.

Regards.

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